Personal experience through the world of dunking.

8 Exercises to Jump Higher and dunk

Are you looking for how to increase your vertical jump?

Well, im going to present you how to exactly do that in this blog post. By the end of this blog post, you’ll have 8 completely different exercises, that you can do in your gym to increase your vertical jump higher. Now, personally I have used these same 8 exercises to jump higher.

BAND SQUATS

Exercises to Jump Higher

Im going to explain how many reps and sets you should do as well as how to perform these exercises. As you can see in the picture below, I have used a pair of bands for my speed squats. I have stacked up 6 plio-box platforms and put a 45 pound plate on top of it to sit on. Im just using it as a box. You can use a bench/chair etc. I go down slow, as soon as my butt hits the box, I explode up as quickly as I can. That is how you want to do these. You want to explode with every rap.

SPLIT LEG LUNGE JUMPS

Then I go straight into split leg, lungs jump. So I do my speed squats my box squats, and then I goes directly super setting into my split leg lungs jump. So I go down slow, soon as my butt hits, explode up very fast. What you are going to do is, 10 sets of 3, for speed squats and then 10 sets of 4 lungs jump.

Next we have EXPLOSIVE STEP UPS.

Notice that, im exploding every single rep. Jumping as hard I can as fast as I can. We want to use our ultimate power, speed and intensity as much as we can with every single jump. Now im alternating legs, you can either alternate legs or use the same leg. You’re going to do those for 3 sets, 5 reps for each leg.

Next we have here is BAND PULL THROUGHS.

You can use 100 pound dumbbells or you can simply rap your band around to squat rack. Basically you can use any machine any railing that you can get. What you want to do is, you can have your knees bend just slightly but you want to have your legs mostly straight. And you want to use your pelvis. Just like the other exercise, everything you do you are going to be explosive and powerful. Do those in the same way, explosive and powerful.

These right here are called ONE ARM PUSH PRESSES

So im standing on my left leg, I have a dumbbell in my right hand. What im doing is lowering down where my opposite knee touching the ground, then Im exploding up and pressing the weight in the air. These are called one arm push press. You’re going to do 3 sets of 12.

Next is, ONE LEG BOX JUMPS.

Using one leg, this is pretty difficult. So when you do this, you want to put the boxes high to the point where you almost can’t make it. I do 5 reps with my left leg, then I switch and I do 5 reps with my right leg. Once again 3 sets of 5 reps each.

WALKING LUNGES

Im pretty sure im using 110 pound. You could use a barbell and do more. You could use a lighter weight, you could use dumbbell. But the point is do walking lunges. What you’re going to do here is, you are going to do 3 sets of 12 steps, each leg. Total of 36 steps, which is quite difficult but make sure you explode with every step up.

And the very last exercise, HYPER EXTENSIONS.

Just cross your arms at your chest, go down you want to feel this in your hams strings in your gluts just as we did with band pull through. You want to do this for 3 sets of 12 reps. you are going to definitely feel this in your lower back. Remember to increase our vertical jump we want to also strengthen our core. Now your core is not only your abs, it is also your oblique in your lower back. So this is working on our lower back as well as, our gluts in our hamstrings. All muscles that are very necessary to increase our vertical jump.

So im pretty sure this is the very last exercise. As you do this with 3 sets of 12 reps, you’re done.
Take action and go do this work out. Taking action is everything. To know and not to do, is not known at all.

Recap:

HOW MANY REPS AND SETS OF EACH EXERCISE?
You should complete these 8 exercises with the following sets, reps, and rest times:

BAND SQUATS:
– 10 Sets
– 3 Reps each (Explosive!)
– 45 Seconds rest in between each set (from the time you finish your split leg lunge jumps until the time you perform your next set of squats)

SPLIT LEG LUNGE JUMPS (superset with band squats):
– 10 Sets
– 4 Jumps each (2 jumps each leg AS HIGH AS YOU CAN JUMP)
– 45 Seconds rest in between each set (from the time you finish your split leg lunge jumps until the time you perform your next set of squats)

Jump higher and dunk a basketball!
Alrighty, that was all about increasing your vertical jump and teaching you 8 exercises which will greatly help you to increase your jump and dunk in competition. Make sure you avoid mistakes as I mentioned previously. If you like my blog post, please share it with your friends on facebook, twitter and on other social media. Like my facebook page, follow my twitter, subscribe to my youtube channel and to email list to receive latest news, tips and tricks on vertical jump training.